Beef Stroganoff with Cabbage Noodles

"HEALTHIFIED" BEEF STROGANOFF
1 pound ground beef, or thinly sliced beef
Butter, for frying
Half a small onion
LOTS OF MUSHROOMS:)
1 tsp tomato paste
1 clove crushed garlic
2 cups beef broth
1/2 cup sour cream

Fry the meat and mushrooms in butter on medium/high heat. Remove from the skillet and sautee onions and garlic till onions are tender. Add tomato paste, then the meat. Pour enough beef broth to almost cover the meat. Simmer on low till meat is tender, about 1 1/2 hour... and about 30 minutes for ground beef. Most of the broth should have evaporated. Taste and add salt and pepper to taste. Add in the sour cream and heat through.

Makes 4 servings
NUTRITIONAL COMPARISON (per serving)
"Healthified" Beef Stroganoff = 334 calories, 16.7g fat, 39g protein, 5.3g carbs, 0.7g fiber (4.6g effective carbs)

Serve over Cabbage noodles

Cabbage Noodles

Slice cabbage into egg noodle widths. Stir fry in butter (or you could boil it in water) for 5-10 minutes or until very tender.

Nutritional info (per cup)
White Pasta = 43 carbs, 5 fiber, 246 calories
Cabbage = 5 carbs, 2 fiber, 22 calories

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Graham Crackers

Do you enjoy Graham Crackers? Well, they aren't very nutritious; basically made out of overly processed flour, refined sugar, and unhealthy oils...

Ingredients: UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SUGAR, GRAHAM FLOUR (WHOLE GRAIN WHEAT FLOUR), SOYBEAN OIL AND/OR PARTIALLY HYDROGENATED COTTONSEED OIL, HIGH FRUCTOSE CORN SYRUP, HONEY, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, ARTIFICIAL FLAVOR, SOY LECITHIN - AN EMULSIFIER, CORNSTARCH. CONTAINS: WHEAT, SOY.

*Note: Click on ingredients to discover where to find them.

Try these instead:
1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
1 tsp cinnamon
1/4 cup erythritol
1 tsp stevia glycerite

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, sweetener, spices and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas form a stiff dough. On parchment paper (lightly sprayed with coconut oil spray: click HERE to find it), roll the dough out to 1/8 inch in thickness. Using a pizza cutter, cut into squares and "score" with a fork (to look like graham crackers). Place parchment onto cookie sheets. Bake for 5 to 7 minutes in the preheated oven (remove and score the cookies again...they will bake together otherwise), bake an additional 5 minutes. Remove from cookie sheets to cool on wire racks. Makes 24 crackers.

Enjoy with a glass of unsweetened vanilla almond milk.

NUTRITIONAL COMPARISON (per cup)
Skim Milk = 90 calories, 12g sugar
Unsweetened Almond Milk = 40 calories, 0 sugar

Nutritional Information (per 2 crackers) = 82 calories, 1.5 carbs, 0.75g fiber

Balance Your Brain

In this blog, I want to help find and adapt recipes so we can enjoy our favorite foods, but I also want to help people feel better in other ways too.

Yesterday, I had an interview with the ever so famous Jimmy Moore. One of my specialties is balancing my clients' brain chemistry through food. Have you ever gone on a diet and no one wanted to be around you? This is what happens when we consume "diet food," our neurotransmitters drop and we become another person.

For 90% of dieters, a deficiency in one of four key brain chemicals can trigger weight gain, fatigue, and stress. The key to losing weight doesn’t lie in deprivation diets; it lies in balancing our neurochemicals. Many nutritionists and advanced practitioners are focusing on how the brain affects our health.
1. Dopamine controls metabolism
2. Acetylcholine regulates fat storage
3. GABA curbs emotional eating
4. Serotonin influences appetite.
When these primary brain chemicals are balanced, our bodies are more able to lose those unwanted pounds.

How DOPAMINE impacts personality:
Dopamine regulates activity in the frontal lobe, the area of the brain that governs communication, motivation and the ability to experience pleasure. Deficits of this chemical have been linked to psychological symptoms like social anxiety, self-criticism, procrastination or difficulty maintaining relationships. But once deficiencies of this chemical are corrected, women often feel more energetic, sociable and confident.

How ACETYLCHOLINE impacts personality:
Acetylcholine influences activity in the parietal lobe, the area of the brain responsible for processing sensory information, learning, memory and awareness. Insufficient levels of this chemical can cause attributes like forgetfulness, difficulty prioritizing tasks and an inability to relate to others. But as acetylcholine deficits are corrected, most women experience increased mental clarity, greater creativity, quicker thinking and improved empathy.

How GABA impacts personality:
GABA is the primary neurotransmitter in the temporal lobe, the area of the brain that governs perception, attention, speech and motions. Low levels of this chemical have been linked to psychological symptoms such as insecurity, anxiety, excessive worrying, fear of new experiences, poor concentration and lock of impulse control, explains. But as GABA shortfalls are corrected, women regain calmness, dependability and objectivity.

How SEROTONIN impacts personality:
Primarily produced within the occipital lobe, the area of the brain that regulates sight, serotonin is associated with mood, ambition, decision making and the ability to experience pleasure. Research in the journal Science suggests that low levels of this brain chemical can cause psychological symptoms like depression, impulsivity, suspiciousness, shortsightedness or aggressiveness. Fortunately, increasing levels of serotonin quickly improves confidence, restores rationality and boosts feelings of happiness.

Here is the link to the podcast:
http://www.thelivinlowcarbshow.com/shownotes/wp-content/uploads/llvlc376-maria-emmerich-cj-hunt.mp3

Here is my book that reveals the science behind balancing your brain.

You can find it HERE on www.amazon.com

Happy Eating and Happy Reading!

Pinwheel Crackers

Here is a great "gluten free" cracker that is WAY better for you than anything coming from a box. If the first ingredient is RICE FLOUR, stay AWAY.

I love making these to take camping. They pack well and no additional cheese needs to be packed along; these are SO flavorful! They also make a great addition to a side of veggies.

1/4 cup butter, softened at room temperature
8 oz crumbled blue cheese
1 1/2 cup blanched almond flour
1/2 cup finely chopped pecans or walnuts
Pinch of Celtic sea salt (optional)

In a large mixing bowl, use a mixer to beat butter and cheese until smooth. Add almond flour, and salt and mix until well-combined. Dump the dough onto a piece of parchment or a greased piece of plastic wrap, roll it out into a thin 12 inch long square.. Spread the walnuts in a square on the dough, pressing lightly, and distributing them evenly on the dough. Roll up the dough into a log. Wrap in plastic and refrigerate for at least 30 minutes or for up to 4 days.

Meanwhile, preheat the oven to 350 degrees F.

Cut the log 3/8ths-inch thick with a small, sharp knife and place the crackers on a sheet pan lined with parchment paper. Bake for 22 minutes until very lightly browned. Rotate the pan once during baking. Cool and serve at room temperature. Makes 18 servings (36 crackers).

NUTRITIONAL COMPARISON (per serving):
Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carb, trace fiber
“Healthified” Nut Crackers = 145 calories, 12g fat, 6g protein, 2.6 carb, 1.2g fiber

This recipe was inspired by Ina Garten.

Zucchini Coconut Bread and THYROID Health

Many Americans suffer from symptoms such as cold hands and feet, low body temperature, sensitivity to cold, a feeling of always being chilled, headaches, insomnia, dry skin, puffy eyes, hair loss, brittle nails, joint aches, constipation, mental dullness, fatigue, frequent infections, hoarse voice, ringing in the ears, dizziness, loss of libido, and weight gain, which is sometimes uncontrollable. Approximately 65 percent of the U. S. population is overweight; 30 percent is clinically obese. Research is pointing to the fact that an under active thyroid might be the number one cause of weight problems, especially among women, in the US today.

Many dietary oils can negatively affect thyroid health. We cook with them almost every day and they are plentiful in commercially prepared foods. It is possible they are among the worst offenders when it comes to the thyroid. They are known as vegetable oils or polyunsaturated oils. The most common source of these oils used in commercially prepared foods is the soybean.

Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. When the thyroid hormone is deficient, the body is generally exposed to increased levels of estrogen. The thyroid hormone is essential for making the ‘protective hormones’ progesterone and pregnenolone, so these hormones are lowered when anything interferes with the function of the thyroid. The thyroid hormone is required for using and eliminating cholesterol, so cholesterol is likely to be raised by anything which blocks the thyroid function.

Coconut oil, on the other hand, is a saturated fat made up primarily of medium chain fatty acids. Also known as medium chain triglycerides (MCTs), medium chain fatty acids are known to increase metabolism and promote weight loss. Coconut oil can also raise basal body temperatures while increasing metabolism. This is good news for people who suffer with low thyroid function.

So here is my thyroid-supporting zucchini bread:

3/4 cup loosely packed shredded zucchini
6 eggs (4 of them separated)
1/2 cup coconut milk (or 2 more eggs)
1/2 cup coconut oil (or butter) melted (plus extra from greasing pan)
1/2 cup Swerve (or Erythritol and 1 tsp stevia glycerite)
1 tsp pure vanilla
1 1/2 tsp cinnamon
1/2 tsp Celtic sea salt
3/4 cup coconut flour
1 tsp baking powder
1/2 cup chopped pecans or walnuts (optional)
Unsweetened coconut flakes (optional topping)

Preheat oven to 350 degrees. Grease a 9x5x3 inch loaf pan with coconut oil or butter. Separate 4 eggs into two bowls. Whip the egg whites until very fluffy. In the other bowl, blend together the 4 egg yolks, zucchini, oil, coconut milk, sweetener, vanilla, cinnamon, and salt. Then add the other 2 eggs (or 4 if not using coconut milk), one at a time, beating well after each addition. Combine coconut flour and baking powder and sift into batter. Blend until there are no lumps. Fold in nuts. Gently fold in the egg whites to the batter. Pour into a greased pan. Top with unsweetened coconut flakes and bake for 60 minute or until an inserted toothpick comes out clean. Cool and enjoy! Makes 14 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Zucchini Bread = 377 calories, 43 carbs. 2 fiber

“Healthified” Zucchini Bread = 135 calories, 5.2 carbs, 2.3g fiber

Option Topping: Melt 1 cup coconut oil with 1 cup confectioners Swerve (or powdered erythritol) and spread over warm bread. 

Coconut Strawberry Pops

In my book, Secrets to a Healthy Metabolism, I have a chapter called "Milk: Does it really “Do a Body Good?” The truth is that low-fat dairy is overrated. You are in the grocery store and two jugs of mi

lk sit side by side, one skim and one whole milk. Now, without any other information about the ingredients, which one has been scientifically proven to cause weight gain and heart disease, and which has been proven to support weight loss and coronary health? If you’re like most Americans you’ll pick the skim milk as the healthier choice. And despite the fact that your answer would be marketed and advertised as the right choice, you’d be wrong.

In 2007, this false advertisement of dairy’s “three-a-day” weight-loss campaign was stopped after a lawsuit by the Physicians Concerned with Responsible Medicine. They charged that 24 of the 27 studies behind the claim had not only failed to prove a connection between dairy and weight loss, but they had all been studied by a single researcher and funded by the Dairy Council. The Federal Trade Commission ruled that the advertisements were false, and the Dairy Council was mandated to stop them.

So here’s the problem, during the same period that the consumption of low-fat fare rose in the United States, our rates of obesity, type 2 diabetes and heart disease multiplied exponentially! Health experts are attributing this to our replacing natural whole foods rich in nutrients, including naturally occurring fats, with nutrient-poor, processed foods filled with sugar, refined carbohydrates and man-made oils. This trend and a number of recent studies are finding that fats from whole foods, including saturated, are not the enemy we’ve been led to believe; and that low-fat dairy isn’t the weight-loss ally it has been pushed as.

The Harvard School of Public Health have always insisted that evidence tying dietary fat and cholesterol to blood cholesterol and arterial damage are not the bad guys. The body produces cholesterol to heal inflammation and internal injuries; elevated cholesterol levels are in response to coronary damage not a cause of it. Harvard points out that a low-fat dietary approach can have a number of negative health effects, some of which are tied to reduced absorption of essential nutrients that can only be absorbed in the body when consumed with fats. People are at risk for deficiencies of the important fat-soluble vitamins and nutrients when they consume low-fat foods.

The Harvard study goes on to state that the popularity of a low-fat diets have caused “unintended health consequences” by encouraging increased consumption of refined carbohydrates and trans-fats. The bad press about naturally occurring saturated fats played a key role in encouraging people to embrace processed-food products like “I Can’t Believe It’s not Butter,” powdered coffee creamers, and fake fat-free cool-whip. These items are filled with trans-fats and carbohydrates; which were once praised as healthful replacements for foods containing saturated fats, but recent studies have proven them to be the true culprit to increasing obesity, diabetes and heart-disease.

An endocrinologist at Harvard, David Ludwig, MD, PhD, leads the distinguished OWL Program (Optimal Weight for Life) for childhood obesity at Boston University Hospital. He has had overwhelming success using a low-glycemic approach to weight loss rather than a low-fat one. Ludwig finds that too much insulin caused by high-glycemic foods are far more prone to cause weight gain than consumption of saturated fats; including those in full-fat dairy products. Ludwig proves that fat helps restrain insulin levels and appetite.

No- or low-fat dairy actually functions as a hindrance to weight loss for people. When the fat is removed from milk, what remains are a significant amount of un-absorbable fat-soluble vitamins and a surplus of lactose, or milk sugar, with some protein but no fat to slow its entrance into the bloodstream; which causes a spike in insulin levels, the fat-storing hormone! This doesn’t even account for the plentiful amounts of sugar often added to low- and no-fat dairy products to make them taste palatable and improve their flavor in the absence of naturally satisfying fat I get so frustrated when I hear marketing “experts” recommend chocolate milk as a post-exercise recovery drink; yeah, if you are trying to put on weight!

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Teenagers that consume skim milk are twice as likely to suffer severe acne than teens that consume whole milk!

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Not only does an extra dose of lactose potentially lead to insulin problems, many experts argue that most of us aren’t genetically inclined to digest it well in the first place. Studies prove that about 70 percent of people are somewhat intolerant to dairy and lactose as adults. In fact, we stop producing lactase, the enzyme that breaks down lactose in the intestines, shortly after infancy, when we officially no longer need it. Consuming dairy may not make us instantly ill, but undigested lactose in the intestine can cause all kinds of undesirable issues, such as painful bloating, flatulence, diarrhea, stomach cramps, skin rashes, acne and ear aches. Think about it…we are the only mammals that continue to drink milk after infancy and the only species that drinks milk from another mother.

And for people who can’t tolerate dairy, there’s no reason to be worried about lack of dairy leading to nutritional deficiencies; American’s have the highest calcium intake, yet we have the highest rate of hip fractures. AND Almond milk has twice as much calcium as dairy milk!

Fat-Soluble Vitamins: 2 percent, 1 percent and skim milk, are required to be fortified with vitamins, but not whole milk, especially when it comes to vitamin A. That’s because about 1,400 to 1,600 International Units (I.U.) are already in it. Skim milk has a slightly higher percentage of fortified vitamins D, E and K than whole milk, but it doesn’t serve much purpose: All these vitamins are fat-soluble, so without fat, they pass out of the small intestine undigested.

Strong Immune System: Butterfat contains glycosphingolipids, which have been proven to have infection and disease fighting properties. Butterfat is an amazing fat; it has properties that maintain gut flora, it has nutrients that support your immune system, and it helps fight cancer.

Fertility and Sex Drive: The hormones that make us able to reproduce, testosterone, estrogen and progesterone, are created from the cholesterol produced by our bodies and is found in full-fat dietary sources such as milk and other animal fats. That’s why statin medications used to lower cholesterol levels can also notably reduce sex drive. Eating full-fat dairy might also help women get pregnant; according to the Harvard School of Public Health, women who consumed at least one serving a day of full-fat dairy were 27 percent less likely to experience ovulation-related fertility issues.

So remember this:

1. Butter-fat is in milk for a reason: without it, cannot absorb the vitamins and minerals (Vitamins A, D, E and K are FAT SOLUBLE!)

2. Synthetic vitamin D, is added to replace the natural vitamin D; which is ridiculous and a waste of money because you can't absorb vitamin D without fat).

3. Non-fat dried milk is added to Skim, 1% and 2% milk: dried milk is produced by forcing skim milk through tiny holes at high temperatures and pressures which damages its nutrients.

4. Unlike the cholesterol in fresh milk, the cholesterol in non-fat dried milk is oxidized and this rancid cholesterol promotes heart disease.

5. All spray dried products (non-fat dried milk) has a high nitrite content

6. Precious enzymes are destroyed in the pasteurization process: without them, milk is very difficult to digest

7. The pancreas can’t produce these enzymes; stress of the pancreas = diabetes and other diseases.

So depending on you how much you enjoy dairy, if you can tolerate lactose, and it works with your biochemistry and metabolism are all things to consider if you chose to consume dairy or not; all of which are very individualized. The important thing is to recognize dairy’s strengths and downsides. Choosing “Pasture-Fed” or “Grass-Fed” milk is a good first step. Pasture-fed cows have significantly more omega-3 fatty acids. It also contains a dietary compound called conjugated linoleic acid (CLA), shown to help reduce body fat and increase lean tissue (see CLA chapter). The key to the production of CLA appears to be in the fresh grass cows eat, so grain-fed dairy products won’t have the same benefits. Pasture feeding is also the most humane method of keeping livestock, and the low-stress conditions keep stress hormones like cortisol and adrenaline out of the cow’s milk. Also look for “USDA Organic,” which guarantees that cows are getting organic-certified feed and aren’t given antibiotics or bovine growth hormone (rBGH), which means the milk has fewer toxic byproducts. This is important for full-fat dairy, since toxins concentrate in fat.

Changing your mentality that we have a duty to chug 3 glasses of hormone filled milk a day and be free to discover different forms of dairy as a joy is step one. Step two is to understand that enjoying a creamy tasteful “umami” filled dollop of real cream is what life is all about.

I find milk substitutes as welcomed treat. Some milk substitutes do have quite a bit of sugar. In my family we use unsweetened Almond Milk and Coconut Milk.

1 cup coconut milk or unsweetened almond milk
1 cup sliced strawberries or 1 tsp strawberry extract

2 packets Swerve (or a few drops of stevia)

Mix the coconut milk and sweetener together. Add the strawberries (or strawberry extract). Place in Popsicle molds and freeze. To find my favorite popsicle molds, click HERE.

Nutritional Info:
Serves 4
Per serving: (using Trader Joe's coconut milk...they only have "lite," otherwise I would have used regular) 49 calories, 4.4 carbs, .7 fiber, trace protein

Fruit Roll Up

Again, food manufacturers have created a snack that will increase our waistline with added Corn Syrup and TRANS-FAT!!! Even TIMES MAGAZINE claims that fruit roll ups are one of the top foods NOT to feed your children!

Yellow 5, Red 40, and six other widely used artificial colorings are linked to hyperactivity and behavior problems in children and should be prohibited from use in foods, according to the nonprofit Center for Science in the Public Interest. The group today formally petitioned the Food and Drug Administration to ban the dyes, several of which are already being phased out in the United Kingdom. The other six dyes are Blue 1, Blue 2, Green 3, Orange B, Red 3, and Yellow 6.

Synthetic food dyes have been suspected of disrupting children's behavior since the 1970s, when Dr. Ben Feingold, a San Francisco allergist, reported that his patients improved when their diets were changed. Numerous controlled studies conducted over the next three decades in the United States, Europe, and Australia proved that some children’s behavior is worsened by artificial dyes, but the government did nothing to discourage their use and food manufacturers greatly increased their reliance on them.

Fruit Roll Up Ingredients: Pears from Concentrate, Corn Syrup, Dried Corn Syrup, Sugar, Partially Hydrogenated Cottonseed Oil, Citric Acid, Sodium Citrate, Acetylated Monolycerides, Fruit Pectin, Dextrose, alic Acid, Vitamin C, Natural Flavor, Color (Red 40, yellows 5& 6, blue 1)

SO, the prepackaged fruit roll ups have: Added Sugars, Processed Oils, Preservatives, Dyes, Low Ingredient Quality, 0 Fiber, and 95 mg Sodium. Click HERE for my book that has Tons more info.



"Healthified" Fruit Roll-Up:
4 cups strawberries (or other fruit)
1/2 cup water
4 TBS Just Like Sugar or Swerve (TOTALLY OPTIONAL)

Place strawberries (and sweetener if using) in a food processor and blend until smooth add in the water. Place the mixture in a saucepan and bring to a simmer for 10-15 minutes to cook the fruit.

Lightly spray a large cookie sheet or baking dish (I used 2 lasagna pans) with coconut oil spray. Turn oven to 140 degrees and dehydrate for 8 hours. Make sure to keep your oven low enough so you don't bake the fruit, just dry it. OR you can use a dehydrator. Click HERE to find the one on my "wish list!" Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Roll Up = 55 calories, 0.5g fat, trace protein, 13 carbs, 0 fiber
"Healthified" Roll Up = 23 calories, 0.2g fat, 0.5g protein, 5.5 carbs, 1.4g fiber

Look at that beautiful color! These tasted great with no chemical, plastic-like flavor.

JUST LIKE SUGAR is a sweetener made from chicory root, calcium, vitamin C, natural flavor, orange peel.
SWEETNESS = Same as table sugar. Use cup for cup.
CALORIES = 0
Just Like Sugar has none of the strong aftertastes of stevia or artificial sweeteners.
BENEFITS = Keeps ice cream soft, makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, it tastes great. Click HERE to find Chicory Root Benefits.

Strawberry Creamy Pops

I LOVE Ben and Jerry's Strawberry Cheesecake Ice cream. But check out these stats!
230 calories

13g Fat
27g carbs
21g sugar
3 protein

And check out these ingredients! Cream, Skim Milk, Water, Liquid Sugar, Strawberries, Sugar, Soybean Oil, Corn Starch, Egg Yolks, Cream Cheese, Unbleached Wheat Flour, Graham Flour, Milkfat, Palm & Palm Kernel Oil, Salt, Natural Flavor, Guar Gum Molasses, Honey, Concentrated Lemon Juice, Carrageenan, Soya Lecithin, Pectin, Baking Soda, Elderberry Juice (for Color)

"HEALTHIFIED" POPS
1 cup strawberries, sliced (or strawberry extract)
4 oz cream cheese or coconut cream, softened
1/4 cup unsweetened vanilla almond milk
4 TBS Swerve (or erythritol and 1 tsp stevia glycerite)

In a bowl, mix cream cheese, almond milk and sweetener until smooth. Slowly stir in slices of strawberries. Pour mixture into Popsicle molds. Place in freezer for at least 2 hours and serve. Makes 4 servings.

To find my favorite popsicle molds, click HERE.

NUTRITIONAL COMPARISON (per serving):
Ben and Jerry's = 230 calories, 13g Fat, 3g protein, 27 carbs, 0g fiber
"Healthified" Pops = 112 calories, 10g fat, 2.4g protein, 3.5 carbs, 1g fiber

Eggplant "Mac" n Cheese

Here is a yummy way to get your veggies!

CHEESE SAUCE:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
1 cup sharp cheddar cheese, shredded
1/4 cup Parmesan cheese, shredded
Sea salt and pepper (to taste)


In a saucepan, melt butter over medium heat. Stir in cream cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper to taste

Eggplant:
Cut eggplant into noodle like shapes (I also peeled the outside off). Place on a baking sheet, spray with olive oil spray and bake at 350 for 15-20 minutes (or until soft).

Pour cheese sauce over eggplant and enjoy!

Optional: Sprinkle with crunchy topping:
CRUNCHY TOPPING:
2 TBS butter
1/2 cup blanched almond flour

Mix the butter and almond flour until small crumbles. Place on a baking sheet and bake for 12 minutes or until golden brown. Sprinkle over cheesy eggplant.

NUTRITIONAL COMPARISON (per cup)
1 cup Noodles = 246 calories, 43 carbs, 5 g fiber
1 cup Eggplant = 20 calories, 5 carbs, 3 fiber

Chocolate Zucchini Muffins

When you hear the word "Bone Health," what comes to mind? Dairy, calcium, milk? Did you know that American's have one of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures?

Bones are a lot more complicated than that. Our bones are constantly being broken down and built up (osteoclast and osteoblast). Unfortunately, the builder cells, osteoblasts, take longer to build bones than the destroyer cells, osteoclasts. So, if you are breaking down faster than you are replacing, then you are losing bone mass, which takes you down the detrimental path of osteoporosis. The best way to reclaim bone health is to avoid the bone robbers, skip the marketing lies (such as eating Viactiv Calcium Chews), and eat foods that build bones.

The problems with the prescription drugs, such as Boniva and Fozomax, is that instead of letting our bone shed the old de-mineralized cells, it just keeps growing new bone over the top of old bones. This will show on a dexa scan that your bones are getting thicker, mistakenly have you believing that the pharmacological drug is working. The problem is that your bones are not any stronger, still brittle, just more brittle bones. These drugs also have a lot of detrimental side effects such as intestinal distress.

So instead of relying on prescription drugs, let's eliminate the things that cause osteoclast (BONE ROBBERS) and add in the things that cause osteoblast (BONE BUILDERS)!

BONE ROBBERS

1. SUGAR: This is why "calcium fortified" orange juice is so ridiculous! 100% orange juice contains as much sugar as a Coke. An 8 ounce glass = 6 tsp! Yes, it is 'natural' sugar, but drinking only the juice from an orange, you lose the fiber to slow the blood sugar from increasing too much. Sugar causes inflammation. Diabetics have a very high fracture risk and often are diagnosed with osteoporosis.

NOTE: bones grow at the highest rate before age 19. So are you setting your kids up for healthy bones or osteoporosis? What did you send them off to school with? Cereal and Skim Milk?

2. PHYTATES: A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates. So eating a big bowl of cereal with skim milk isn't going to help our bones at all.

3. PHOSPHORIC ACID: (Soda/Dt. Soda): Sodas are addictive and burn out dopamine receptors. There are some natural supplements to help rebuild dopamine to help kick the bad habit without strong cravings.

4. CAFFEINE: Caffeine causes calcium to be excreted in the urine and feces. For every 150 mg of caffeine ingested, about the amount in one cup of coffee, 5 mg of calcium is lost. Caffeine also inhibits the amount of calcium that is absorbed through the intestinal tract and depletes the amount retained by the bones. Caffeine inhibits vitamin D receptors, which is essential for bone health.

5. SEDENTARY LIFESTYLE: Regular activity and muscle building increase bone mass and reduce bone loss. Studies show that weight-bearing exercise is just as important to your bone health as taking calcium.

6. ALCOHOL: Causes absorption and causes hormonal imbalances. A "beer belly" is really an "estrogen belly" because alcohol raises the unhealthy estrogen our fat cells make by 300% and decreases testosterone for up to 24 hours.

7. SMOKING: Cigarette smoke generates a large amount of free radicals, which are molecules that attack the body's natural defenses. Free radicals cause a chain-reaction of damage throughout the body including cells, organs, and hormones involved in keeping bones healthy. Compared with nonsmokers, women who smoke often produce less estrogen and tend to experience menopause earlier, which leads to increased bone loss.

8. OVER-THE-COUNTER and PRESCRIPTION MEDICATIONS: Acid suppressing drugs like Prilosec, Nexium, or Prevacid inhibit stomach acid, resulting in insufficient mineral uptake.

9. CELIAC/CROHN'S/COLITUS/THYROID DISORDERS: Digestive disorders like Celiac and Crohn’s disease, irritable bowl syndrome, or colitis interfere with the assimilation of calcium and other important minerals that promote healthy bones. Hormonal disorders due to thyroidism and pituitary gland malfunction disturb the process of bone building and calcium regulation.

BONE BUILDERS:

1. Vitamin D: Daily exposure to cool sunlight for 15 to 20 minutes for the skin to synthesize to vitamin D. The nutrient is also found in eggs, deep water fish (salmon, mackerel), oysters, cottage cheese, and mushrooms exposed to the sun. Vitamin D supplement should not be synthetic.

2. Vitamin K: Vitamin K is essential for the proper formation and activation of the Gla proteins. The Gla protein osteocalcin, with the addition of vitamin K, allows for the binding of calcium to the bone matrix. Gla protein is a key inhibitor of soft tissue calcification that binds calcium, preventing it from depositing in the vessel walls.

3. Magnesium: The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn't supply adequate magnesium. Studies of our ancestors' pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

4. Calcium: BUT are you taking Tums in order to get your calcium??? The active ingredient in Tums is calcium carbonate, which is also found in many calcium supplements. Calcium carbonate is the least absorbable form of calcium. Many people who suffer from kidney stones have too much calcium in their urine, a condition known as hypercalciuria. This can occur when taking poorly absorbed calcium supplements. Click HERE to find a quality calcium and bone-building supplements.

5. Omega 3 (Cod Liver Oil): Cod liver oil is most famous for contributing to bone health and preventing osteomalacia in adults. Osteoporosis responds to vitamin D and to cod liver oil. Sufficient elongated omega-3 oils found in cod liver oil are one of the keys to keeping and rebuilding bone. In women, higher levels of vitamin D from cod liver oil improve bone mineral density. Two symptoms of low levels of vitamin D are bone and muscle pain. Numerous studies have shown decrease in bone and muscle pain, as well as an increase in muscle strength with cod liver oil.

To find the brand of supplements I recommend, click HERE. 

Some of my favorite magnesium and calcium filled recipes are:
1. KALE (I LOVE my Kale Chips): Green veggies often have twice as much calcium as dairy.
2. Almond milk (Cinnabon Coffee Cake): Almond milk has twice as much calcium as dairy milk.
3. Cheddar cheese ("Healthified" BBQ Chicken Pizza)
4. Sesame seeds ("Healthified" Sushi OR Salad Crisps)
5. Canned Salmon ("Healthified" salmon patties)
6. Pecans/Walnuts/Brazil Nuts ("Healthified" Pecan Sandies)
7. Cabbage ("Healthified" Enchiladas)
8. Broccoli/spinach ("Healthified" Italian Casserole)
9. Rhubarb ("Bread" Pudding)
10. Almonds and almond flour (Goldfish Crackers AND most of my recipes:)
11. Brewer's yeast (my "Healthified" POPCORN)
12. Artichokes (Protein Noodle White Lasagna)
13. Shrimp (Coconut Shrimp: recipe in The Art of Eating Healthy: KIDS)
14. Sunflower Seeds (Protein Energy Bars: recipe in the Art of Eating Healthy: KIDS)
15. Peanuts ("Healthified" Nutter Butters)
16. Eggs ("Healthified" Protein Angel-food Cake)
17. Cottage Cheese ("Healthified" Pizza "Hit" Breadsticks)

These recipes can be found in my cookbooks.

Now that zucchinis are poking out of everyone's garden, here is one idea... We didn't even plant any this year and they are everywhere! The seeds must have survived the winter!

"HEALTHIFIED" ZUCCHINI MUFFINS
1 cup blanched almond flour
1/4 cup unsweetened cocoa powder
1/4 tsp Celtic sea salt
1/2 tsp baking soda
1/2 tsp cinnamon (optional)
2 eggs
1/3 cup Swerve (or Erytritol plus 1/2 tsp stevia glycerite)
1 TBS coconut oil or butter, melted
1 TBS unsweetened almond milk
3/4 cup grated raw zucchini
1/2 cup chopped walnuts or pecans

Preheat oven to 350F. Combine almond flour, salt, cocoa powder, cinnamon and baking soda into medium-sized bowl. Beat eggs and sweeteners for about 2-3 minutes. Then add in butter and almond milk.

Grate the zucchini. Squeeze out the water of zucchini if it seems wet, then measure out 3/4 cup of grated zucchini. Add 1/2 cup chopped walnuts or pecans.

Stir the wet and dry ingredients together, only stirring enough to combine. Gently fold in the zucchini and nuts. Spray 6 muffin tin with coconut oil spray, then divide mixture evenly into cups. Bake muffins about 20 to 25 minutes, or until top is browned and toothpick inserted into the center comes out clean. Yum! Makes 6 muffins. OPTION: Make into donuts! For some reason, everything tastes better as a donut! Click HERE to find my donut pan.

NUTRITIONAL COMPARISON (per muffin):
Traditional Chocolate Zucchini Muffin = 217 calories, 29.7 carbs, 0.9 fiber
“Healthified” Zucchini Muffin = 157 calories, 6.7 carbs, 3.2 fiber

Cinnamon Rolls

1/2 cup blanched almond flour
1/2 cup vanilla egg white or whey protein
1 tsp baking powder
3 TBS butter or coconut oil, softened
1 egg

Preheat oven to 350 degrees F. Sift almond flour with whey and baking powder. Add the rest of the ingredients together until you have a smooth dough.

Place a sheet of plastic wrap on counter, then spray with coconut oil spray. Place dough on greased plastic, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of plastic wrap. Roll the dough out with a rolling pin until a long rectangle shape (9x12) or so. Then remove the top layer of plastic.

CINNAMON FILLING:
3 TBS Butter or coconut oil, softened
3 TBS Cinnamon
3 TBS Swerve (or erythritol and 1/4 tsp stevia glycerite)


Mix all ingredients together and spread evenly over the dough...make sure the top layer of plastic is off. Roll up dough using the edge of the plastic to make a tight log. Cut into 2 inch pieces. Bake for 8 minutes or until baked through (insert a toothpick to check doneness...the toothpick should come out clean).

FROSTING:
6 TBS cream cheese or coconut cream, softened
3 TBS butter or coconut oil, softened
2 TBS Confectioners Swerve (or erythritol and 1/4 tsp stevia glycerite)
A little almond milk (to thin it out)

NUTRITIONAL COMPARISON (per roll)
Make 6 Rolls
"Cinnabon" Cinnamon Roll = 730 calories, 199 carbs, trace fiber...YIKES!!!
"Healthified" Cinnamon Roll with frosting = 323 calories, 3 carbs, 1 fiber
"Healthified" Roll without frosting: 172 calories, 2 carbs, 1 fiber

“GOLDFISH” CRACKERS

I make a huge batch of these and bring them everywhere. These are perfect for camping trip, days at the park or zoo...you name it! Throw them in your bag and go.

When I see parents feeding their children Goldfish Crackers, I want to say, STOP, you are filling them with trans-fats and hurting their brain! Even TIMES MAGAZINE claims Goldfish as one of the top foods NOT to feed your children!

INGREDIENTS in Store-bought GOLDFISH CRACKERS: *Bold = Trans-Fat!
Unbleached enriched wheat flour [flour, niacin, reduced iron, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], cheddar cheese [(pasteurized milk, cheese culture, salt, enzymes), water, salt], partially hydrogenated vegetable shortening (canola, soybean, cottonseed and/or sunflower oils), contains 2 percent or less of: salt, yeast, sugar, yeast extract, leavening (baking soda, monocalcium phosphate), spices, annatto (color), and onion powder.

Try this instead!
1 1/2 cups finely shredded hard cheese (Gouda or Parmesan works great)
1 1/2 cups almond flour
1/4 tsp Celtic sea salt
3 TBS cold water to hold the dough together

Preheat oven to 350 degrees F. Pulse all the ingredients (except for the water) together in a food processor or blender. Add the cold water to the dough, a bit at a time, until the mixture is holding together well enough to work into a ball or two. Separate into two balls of dough, and place each ball parchment paper, or other non-stick surface, then transfer to a baking sheet. Roll each dough ball out until flat and about 1/8 to 1/4 inch in thickness. Using a pizza cutter or knife, score the dough into squares, OR if you have a Goldfish cookie cutter, that would be cuter:). Bake for 25 minutes, or until crackers are browned. The darker, the crispier. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Store Bought Goldfish = 140 calories, 5g fat, 4g protein, 20 carbs, trace fiber
"Healthified" Goldfish = 141 calories, 11g fat, 6.5g protein, 3.2 carbs, 1.5g fiber

CLICK HERE TO FIND THE COOKIE CUTTER!

Homemade Ho-ho’s

These aren't super easy, but it is a fun project to make with your kids while informing them what is in a Hostess Ho Ho...maybe you will get them to understand the importance of real food and how to avoid Trans-Fat and harmful additives. Just make sure to store the homemade version in the fridge or freezer...compared to the Hostess version...these WILL go bad if you leave them in your pantry!

Ingredients in a HOSTESS HO HO: Sugar, Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Water, Partially Hydrogenated Vegetable Oils (Palm Kernel, Coconut, Palm), Palm Oil Shortening, Corn Syrup, Cocoa Processed with Alkali, Whole Eggs, Invert Sugar. Contains 2% or Less of: Egg Yolks, Polysorbate 60, Leavenings (Sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate), Soy Lecithin, Salt, Soy Flour, Sweet Dairy Whey, Calcium and Sodium Caseinate, Soy Protein Isolate, Cornstarch, Mono and Diglycerides, Sodium Stearate, Natural and Artificial Flavors, Sorbic Acid

CAKE:
4 eggs
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
5 TBS cocoa powder (preferably Dutch processed), plus more for dusting
2 tsp pure vanilla extract
1 cup blanched almond flour
1/4 cup chocolate/vanilla egg white or whey protein
1/4 tsp Celtic sea salt
5 TBS coconut oil or butter, melted
Water or unsweetened almond milk
FILLING:
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
4 oz cream cheese or coconut cream
1 1/2 cups heavy cream
1 tsp pure vanilla extract
CHOCOLATE FROSTING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk OR heavy cream
1/4 cup Swerve (or erythritol and 1 tsp stevia glycerite)

Preheat oven to 350 degrees. Butter a half sheet pan (17×12 inches), then line with parchment paper. Butter the paper and sides of pan and dust with cocoa powder. In a medium-sized, heat-proof bowl, set over a saucepan of simmering water, whisk together the eggs, sweetener, and 2 tablespoons of cocoa powder. Whisk almost constantly until mixture is warm to the touch. Remove from heat, and with an electric mixer, beat on high for several minutes until the mixture is smooth. Stir in vanilla. Combine the rest of the cocoa powder, almond flour, whey, and salt in small bowl. Fold in until well incorporated, followed by the melted butter. Spread evenly into prepared pan and bake for 10 minutes, or until cake springs back when touched. Remove the cake from the oven and let sit in the pan for 1 minute. Run a knife along the edge to release the cake then flip it out onto parchment paper. Brush the paper (the one you lined the pan with) with water or almond milk and let soak for 2 minutes. Peel it off the cake. Trim dry edges from the cake. Let cool covered with plastic wrap. While the cake cools, make the filling. In a medium-sized bowl, with an electric mixer, cream sweetener and cream cheese until smooth. In another bowl, whip the cream until stiff peaks form, then fold in the cream cheese mixture. Fold into vanilla. When the cake is fully cooled, cut into 12 equal pieces. Spread filling even over the cake, and take each section and carefully roll up, being careful not to break the cake. When all pieces are rolled up, place in the freezer to set for about 20 minutes.

FROSTING: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick.

Remove the ho-ho’s from the freezer, cut off any filling oozing out the sides, and coat in the melted chocolate mixture. Place on parchment paper, and return to the freezer until the frosting is set. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Hostess Ho Ho = 380 calories, 54 carbs, 1 fiber (53 effective carbs)
“Healthified” Ho Ho = 294 calories, 7.5 carbs, 4.1 fiber (3.4 effective carbs)

Adoption Update

I get a lot of questions on how the adoption is going, so I wanted to keep you all up to date. As of April 15th, our paperwork has been in Ethiopia (our official start date was September 1st 2008!)

So now, we just wait for God to place us with a child. When Craig lost his job and we were devastated about waiting even longer, my mom said to me, "Oh, Maria, she just wasn't born yet." What a cool mom. Whenever I get anxious about the wait, I just think of those comforting thoughts.

We hope that it will be this August (or sooner:). In 2008, families that worked with our agency were getting referrals in 24 hours! Can you imagine! As for 2010, the average wait for a referral is 4 months.

So THANK YOU everyone for supporting this adoption with the books and cookbooks. The proceeds go towards this adoption and I can't explain my gratitude in words. You all have made this possible!

Thank You
Maria and Craig

PHOTOS:
-Craig filling out a pile of paperwork back in Sept. 2008
-A "surprise" baby shower that my family did for us...that was the best Christmas ever
-O'Hana, our puppy, who helped us smile through the tough times:)

Steaz Drink

Steaz is a naturally sweetened (stevia and erythritol), calorie-free sparkling organic green tea. It is delicious.

It is certified organic, and was just introduced to market in October. We tried the blueberry pomegranate, and it is excellent.

Steaz sparkling green tea has received two Best of 2009 awards from BevNET, the leading online community website for the beverage industry. It won Best New Organic Product of 2009 and Best New Carbonated Beverage of 2009.

Most calorie-free green teas are artificially sweetened with health-poor aspartame or sucralose (Splenda) and actually have very little green tea or antioxidants in them. Steaz sparkling green tea has 120mg of green tea antioxidants per bottle, which is very good as a normal cup of fresh brewed green tea has about 195mg.

So if you are interested in some calorie-free sparkling certified organic green tea that is ready-to-drink, while also supporting a good company that sources from fair-trade farmers, then give this one a shot. Enjoy!

Protein Strawberry Cupcakes

This is from my book Secrets to a Healthy Metabolism.

Top 10 reasons to consume WHEY:

1. Boost Immune System – Whey protein includes high levels of the amino acid cysteine, which produces glutathione, a potent antioxidant that maintains immune health. One of the first indications in patients with autoimmune diseases is a decrease in glutathione levels. Many studies have proven adding whey protein to patients with chronic fatigue syndrome, cancer, and HIV can greatly enhance their immune system. Scientists discovered that whey proteins stopped the growth of breast cancer cells in test tubes. It was also proven that when patients ingest at least 24 grams of whey a day they had a noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula – Whey protein contains alpha-lactalbumin and is the main nutrient in human breast milk. This makes whey protein a very important nutrient to include in infant formulas and should be the first protein consumed by babies. Good news to mothers, the Journal of Pediatrics, found that formulas with whey protein have been shown to help reduce the length of crying spells in babies with colic. Always check the ingredients list on your infant formula, not all contain whey because it costs more.
3. Benefit Cardiovascular Health – Adding whey along with your doctor’s prescription can be a great balance to help your heart. Clinical research discovered that whey protein reduces blood pressure in individuals who are borderline hypertensive.
4. Increase Lean Body Mass – Our muscles need branched chain amino acids (BCAAs) during long periods of exercise and added stress; which can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs that are easy to digest. It immediately supplies the muscles with high quality protein it is screaming for; which directly correlates to an increase in physical performance and enhanced body composition.
5. Contribute to a Positive Mood – Stress is a well-known cause of a decrease in serotonin levels in the brain; which can cause depression. Clinical studies found that including whey protein is helpful in enhancing moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets- Whey protein isolate is the purest form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor – One of the nutrients in whey protein, glycomacropeptide, stimulates the release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave off Osteoporosis – Osteoporosis affects over 25 million Americans. We have the highest rate of hip fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low protein intake, including low levels of animal protein consumption, was directly related to increased levels of bone loss. Impact exercise, such as walking, and sufficient amounts of protein in the diet can enhance bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Reflux – Lactoferrin, a nutrient in whey protein, is a known inhibitor of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition, recent animal studies show promising results that it also kills the bacteria responsible for acid reflux.
10. Aid Wound Healing – People who have burns or are recovering from surgery require additional protein in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.



WOW! These were awesome!!! This recipe is an awesome way to sneak in protein without having to chow on a steak!

"HEALTHIFIED" STRAWBERRY CUPCAKES
1 1/2 cups blanched almond flour
1/2 cup Jay Robb egg white or whey protein (I used strawberry flavor)
3/4 cup Swerve (or erythritol and 1 tsp stevia glycerite)
6 TBS butter or coconut oil
1/8 tsp cream of tartar
1 tsp natural strawberry extract
5 eggs, separated
2 tsp baking powder

Preheat oven to 325. Whip egg whites with cream of tartar until stiff. In separate bowl, using electric mixer, cream butter with egg yolks until yellow and fluffy. Add extract and sweetener. Beat until well mixed. Fold the yolk mixture into the whipped egg whites and fold lightly. In a separate bowl, mix the almond flour, whey protein, and baking powder, then fold gently into the egg mixture; being careful not to break down whites. Fill paper muffin cups in muffin tin about half full. Bake 325 for about 15 to 20 minutes until cracked on top.

FROSTING:
3 TBS Butter or coconut oil
3 TBS Cream Cheese or coconut cream
A little vanilla almond milk (to make it spreadable)
1/2 tsp stevia glycerite (to taste)
A few drops of natural food coloring
1 tsp strawberry extract

Mix together and enjoy! Makes 12 cupcakes.

NUTRITIONAL COMPARISON (per serving)
Traditional Cupcake = 389 calories, 35 carbs, 1g fiber, 1 g protein
"Healthified" Cupcake = 201 calories, 3.3 carbs, 1.5g fiber, 7g protein

Coconut Flour Cake Donuts

1/2 cup of coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup of  Swerve
1 TBS coconut extract
1/2 cup coconut oil

Preheat oven to 350 degrees F. In a large bowl, mix the dry ingredients together. Stir in the wet ingredients into the dry ingredients. Fill greased donut pan circles about 2/3 of the way full with batter. Bake for about 20 minutes, or until a toothpick comes out clean.

Toasted coconut topping: Toast some unsweetened coconut flakes for about 5 minutes at 300 degrees F. Dip each donut in sugar free pancake syrup and then in the toasted coconut. Serves 8.

Nutritional Info Per 1/2 cup (of flour only):
White Flour = 50 carbs, 2 fiber, 48 effective carbs 248 Calories
Coconut Flour = 40 carbs, 24 fiber, 16 effective carbs, 240 calories

NUTRITIONAL COMPARISON:
Traditional Cake Donut = 198 calories, 49 carbs, trace fiber, 1g protein
"Healthified" Cake Donut = 182 calories, 5.7 carbs, 3 fiber, 5.2g protein

CLICK HERE TO FIND THE DONUT PAN I USED.

Chocolate Chip Cookies

Why don't I always list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book Secrets to a Healthy Metabolism.



These cookies taste great! I like to keep the dough in the fridge "in case of an emergency"...emergency as in my sweet tooth!

1 stick butter or coconut oil
1/4 cup Just Like Sugar (or erythritol)
2 tsp stevia glycerite
1 egg
1 cup blanched almond flour
1/4 cup vanilla egg white or whey protein
1 tsp baking powder
1 tsp vanilla
1 ChocoPerfection Bar, chopped

Preheat oven to 350 degrees. Mix softened butter with sweetener, vanilla and egg. Mix almond flour with baking powder and whey. Slowly mix the wet ingredients with the dry. Add chopped chocolate and bake for 9 minutes at 350 degrees. Makes 12 cookies.

NUTRITIONAL COMPARISON (per serving):
Traditional Cookie = 211 calories, 24.9 carbs, 1.1fiber, 2.3 protein, 12.4 fat
“Healthified” Cookie = 147 calories, 3.3 carbs, 3 fiber, 1.6g protein. 9.5g fat

Beef-a-Roni

Here is a grain-free recipe for a classic. You'd never miss the noodles in this easy recipe:) I topped mine with some mozzarella cheese!

1 1/2 lbs. ground hamburger
1 med. onion, diced
1/2 green pepper, diced
Salt & pepper
1 can of Hunt's No-Sugar Marinara sauce
3 c. eggplant, cut into cubes
1 clove of garlic, minced (optional)
1 tbsp. parsley

Peel and cube the eggplant into 1/2 inch squares. Place in a skillet with marinara and garlic. Simmer for 10 minutes or until the eggplant is soft.

Brown the hamburger, onion and green pepper in skillet. Drain off any excess fat. Add remaining ingredients. Cook over medium-low heat, covered, for 20 minutes. Stir occasionally.

NUTRITIONAL COMPARISON:
1 cup noodles = 246 calories, 46 carbs, 5g fiber
1 cup eggplant = 20 calories, 5 carbs, 3g fiber

Seafood Risotto

I love the TV show Hell's Kitchen. I always wanted to be a chef:) When they make the lobster mascarpone risotto, my mouth starts to water. So here is my healthier version. Enjoy!

If you want to watch me make this on television, click HERE.

"HEALTHIFIED" RISOTTO
1 head cauliflower (or Miracle Rice)
2 TBS coconut oil (or butter)
1/8 cup onion, diced
1/4 cup grated parmesan cheese
1 garlic clove, chopped fine
1/2 cup mascarpone cheese (or cream cheese)
1/2 cup chicken broth
1/2 cup lobster (I used baby lobster pieces from Trader Joe's)
Celtic sea salt & pepper (to taste)


To make the Cauliflower "Rice," place the cauliflower pieces into a food processor grind the fresh cauliflower until it is rice size and set aside. Sauté the onion and garlic in the oil in a frying pan. Add "rice", salt & pepper, mascarpone and broth. Cook until it starts to reduce approximately 8 minutes, add Parmesan cheese and lobster; stir.

Voila, your done. Very easy. This makes a great hearty main course dish.

Substitutions: I like to mix it up and use different vegetables, or add meat like shrimp or chicken. Just keep all the basics the same, try making it with asparagus or mushrooms. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Risotto = 226 calories, 8.2 fat, 40 carbs, 1 fiber, 8.9 protein
"Heathified" Risotto = 143 calories, 8.2g fat, 10.9g carbs, 4.1g fiber, 8.9g protein